Description
Delicious and easy-to-make chicken thighs marinated in yogurt and spices, perfect for meal prep and family dinners.
Ingredients
Scale
- 2 tsp onion powder
- 2 tsp paprika
- 1.75 tsp salt
- 1.5 tsp garlic powder
- 1 tsp cumin
- 1.25 tsp oregano
- 0.5 tsp cayenne pepper
- Black pepper, to taste
- 12 chicken thighs (bone-in or boneless)
- 0.6 cup yogurt (full-fat recommended)
- 0.75 fl oz lemon juice (freshly squeezed)
- 1.5 tbsp olive oil (extra virgin)
- 4 garlic cloves (minced)
- 1 tsp fresh ginger, grated
Instructions
- Prepare the Marinade: Combine the dry spices in a small bowl and whisk together.
- Mix the Wet Ingredients: In a larger bowl, whisk together yogurt, lemon juice, olive oil, minced garlic, and grated ginger until smooth.
- Marinate the Chicken: Add chicken thighs to the marinade, ensuring all pieces are coated. Let marinate for at least 15-20 minutes or up to 24 hours.
- Preheat the Oven: Preheat to 425°F (220°C).
- Roast the Chicken: Line a baking sheet with parchment and arrange the chicken, skin-side up. Roast for 30-40 minutes until the internal temperature reaches 165°F (75°C).
- Rest and Store: Let chicken rest for 5 minutes, then portion into meal prep containers.
Notes
For maximum flavor, consider marinating the chicken thighs overnight. Store leftovers in an airtight container for up to 4 days.
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 thigh
- Calories: 290
- Sugar: 3g
- Sodium: 650mg
- Fat: 20g
- Saturated Fat: 6g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 3g
- Fiber: 0g
- Protein: 26g
- Cholesterol: 90mg